Single Arm Cable Curl: How-to, Tips & More
The Single Arm Cable Curl is a beginner isolation exercise for your biceps. You do it with cable machine and single handle, one side at a time. It is a good fit when your goal is muscle growth.
Muscles worked
Biceps
Primary
How to do the Single Arm Cable Curl
- Attach a single handle to the low pulley.
- Hold it palm up with your elbow at your side.
- Curl it to your shoulder.
- Lower slowly, then switch sides after the set.
Single Arm Cable Curl tips
- Keep your upper arm still.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Single handle
Type
Isolation
Single Arm Cable Curl alternatives
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Single Arm Cable Curl work?
The Single Arm Cable Curl mainly works your biceps.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Single Arm Cable Curl good for beginners?
Yes. The Single Arm Cable Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Single Arm Cable Curl?
You need cable machine and single handle.
Add Single Arm Cable Curl to your program
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